Walk Off the Weight

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Turn up the fat-melting, flab-fighting benefits of your usual walk with this fun, simple plan from walking pro Tina Vindum. Learn the optimal pace for calorie-burning and start toning your arms, abs, and butt with every stride. Lace up now to lose the jiggle fast!

By Elena Rover

Tone As You Walk

Alternate these two get-trim walks throughout the week -- the sculpting is ingeniously built in!

Walk 1: 30-Minute Upper-Body Blitz

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back, and toned arms without them by doing these upper-body exercises while you walk.

Get the moves now >>

Walk 2: Get a Firmer Butt in 30 Minutes

Surprise: Your average walk is not a workout for your derriere. Use these rear-sculpting moves on your walk to get a better butt fast.

Get the moves now >>

Hit the Right Pace

Aim for a walking speed that's about 75 percent of your maximum effort, meaning you can speak in choppy sentences. Depending on your level, that may be a very brisk 4.5 miles per hour (which burns 403 calories* an hour) but -- and here's the golden rule -- try not to let it dip below 3 miles per hour (211 calories an hour). That's the point at which women drop below the moderate-intensity exercise zone, the minimum you need to do to get cardio benefits from your workout.

*Calorie burns are based on a 140-pound woman.

Next: Perfect Your Walking Form

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Sabrinajphi1 wrote:

Why does most weight stuff always use a low weight person. like the walking stuff. I am interested in the walking info but I cannot walk that fast for a distance. My weight was 265 on July 12th of this year. I am trying and succedding at losing more. Would like to how many calories I should be eating to get down to -like 165. My highest weight was 498lbs.

9/22/2012 06:41:45 AM Report Abuse

Chinchilla wrote:

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12/13/2011 01:27:45 PM Report Abuse

tessmcnulty wrote:

What a brilliant magazine, I love it ! Sadly I don't think I can subscribe I live in England.

6/10/2011 12:16:06 AM Report Abuse

janeckel2 wrote:

Love it. I sit in front of a computer all day so any tips to help the butt, I am all for it!

4/26/2011 10:24:39 AM Report Abuse

anonymous wrote:

I think your help would be very helpful. Thank you

2/3/2011 04:39:53 PM Report Abuse